Sunday, October 22, 2006

The 2006 Hawaii Ironman began and ended on October 21, 2006. Our local hero, Harriet Anderson, represented the City of San Carlos with pride. As one of two women between the ages of 70-74, Harriet came in first in her category, again. See full race results.

Whether you're coming back from a four-week layoff or you've been running sporadically without focus, you can still get to the start - and finish - of a 5-K, 10-K, or half-marathon with this time-efficient three-week plan.

Week 1: If you're targeting a 5-K or 10-K, make sure you get in two distance runs of five to seven miles, but at your half-marathon pace. Half-marathoners should do one 10-miler at a comfortable pace. Some faster work, like intervals, is also key according to exercised physiologist Robert Fitts. One day, run a set or repeat 800s on a track, trail, or road, a little slower than race pace. Do fewer repeats than you think you can handle say, three or four 800s if you feel capable of five or six. Half-marathoners should do these one mile repeats a little faster than 10-K race pace. Another day, Fitts advises, include six to eight one-minute pick-ups at three-quarter speed during a five-miler.

Week 2: Follow the same program as week 1, but make one distance run a tempo run, says coach Tony Ruiz. Runners doing a 5-K or 10-K should do 20 to 25 minutes at about 30 seconds per mile slower than race pace.

Week 3: Atlanta-based coach Roy Benson recommends one hard workout, like four to six repeat 400s. For the 5-K, do the 400s at five to six seconds faster than race pace. For the 10-K and half-marathon, run the 400s 10 seconds faster than race pace. Do easy Runs the rest of the week.